In a world where ageing is often unfairly associated with slowing down, veteran Bollywood actor Ranjeet is proving that the golden years can also be strong.
The actor, who is in his mid-80s, shared a glimpse of his fitness routine in an April 5 Instagram video, highlighting a combination of discipline and targeted resistance training.
He wrote in his caption, “Agar aisa hi workout karuga, to hamesha fit rahuga (If I workout like this, I will always remain fit)… thanks to my coach and daughter.”
Inside Ranjeet’s workout
In the video, Ranjeet is seen performing cable chest flys, a classic isolation exercise that targets the pectoralis major (chest) and deltoids (shoulders). Unlike heavy bench presses, the cable machine provides constant tension throughout the entire range of motion, which is often safer and more effective for joint health in older adults.
His daughter, acting as his coach, highlighted posture and control over raw weight – a critical distinction for senior fitness. By keeping his shoulders down and focusing on the ‘squeeze’ at the centre, Ranjeet is maintaining muscle mass and functional upper-body strength.
Why fitness is non-negotiable after 65
Ranjeet’s workout serves as a reminder that age is a number, but fitness is a choice. By focusing on controlled movements and consistency, he is setting a blueprint for ageing with grace, strength, and a bit of humour. The World Health Organisation (WHO) and various longitudinal studies highlight that physical activity for seniors isn’t just about looking fit; it is a clinical necessity for longevity and independence.
According to Johns Hopkins Medicine, adults over 65 experience a natural decline in muscle mass known as sarcopenia. Without resistance training (like the cable flys Ranjeet is performing), seniors can lose up to 8 percent of their muscle mass per decade, according to Cleveland Clinic. Strength training reverses this trend, significantly reducing the risk of falls and bone fractures.
The WHO’s global guidelines for physical activity recommend that seniors aim for 150-300 minutes of moderate-intensity aerobic activity (like brisk walking) or 75 minutes of vigorous-intensity activity (like jogging) per week. Mix it up and add balance exercises three or more days a week if you have mobility issues, and strength training two or more days a week to keep muscles strong.